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  6. English muffin vs. Tofu

English muffin vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between English muffins and tofu

  • English muffins are higher in vitamin B3 and vitamin B5, yet tofu is higher in calcium, manganese, copper, iron, magnesium, phosphorus, and zinc.
  • Tofu covers your daily calcium needs 63% more than English muffins.
  • English muffins contain 33 times more sodium than tofu. While English muffins contain 464mg of sodium, tofu contains only 14mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

English muffin vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +1213.5%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +198.9%
Contains more CopperCopper +193%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +230.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B1Vitamin B1 +14.6%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +114%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Tofu DV% diff.
Calcium 52mg 683mg 63%
Manganese 0.357mg 1.181mg 36%
Selenium 17.4µg 32%
Copper 0.129mg 0.378mg 28%
Polyunsaturated fat 0.888g 4.921g 27%
Iron 0.89mg 2.66mg 22%
Sodium 464mg 14mg 20%
Protein 7.7g 17.27g 19%
Carbs 46g 2.78g 14%
Fats 1.8g 8.72g 11%
Magnesium 21mg 58mg 9%
Zinc 0.7mg 1.57mg 8%
Phosphorus 133mg 190mg 8%
Vitamin B3 1.566mg 0.381mg 7%
Vitamin B5 0.446mg 0.133mg 6%
Saturated fat 0.259g 1.261g 5%
Calories 235kcal 144kcal 5%
Vitamin B6 0.043mg 0.092mg 4%
Monounsaturated fat 0.302g 1.925g 4%
Vitamin B2 0.154mg 0.102mg 4%
Potassium 131mg 237mg 3%
Vitamin B1 0.181mg 0.158mg 2%
Fiber 2.7g 2.3g 2%
Vitamin B12 0.04µg 0µg 2%
Folate 37µg 29µg 2%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 43.3g 0.48g N/A
Tryptophan 0.092mg 0.235mg 0%
Threonine 0.242mg 0.785mg 0%
Isoleucine 0.315mg 0.849mg 0%
Leucine 0.553mg 1.392mg 0%
Lysine 0.241mg 0.883mg 0%
Methionine 0.139mg 0.211mg 0%
Phenylalanine 0.379mg 0.835mg 0%
Valine 0.353mg 0.87mg 0%
Histidine 0.17mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +1554.7%
Contains more OtherOther +71.4%
Contains more ProteinProtein +124.3%
Contains more FatsFats +384.4%
Contains more WaterWater +65.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +537.4%
Contains more Poly. FatPolyunsaturated fat +454.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.